If it swims, it's probably good for you.

Fish is an excellent ingredient for the bariatric patient. It can be cooked in a wide variety of dishes, and retains a moist texture making it easy to eat. I have includes four recipes. One for a poached fish in a tomato sugo or sauce, one for salmon cakes made with canned salmon, the third is for a slow cooked tuna dish that is quite unusual, and the fourth is spicy fish kebabs cooked on the grill. Accompanying sauces or marinades make them exciting to eat. The recipes serve four people. Use approximately 4 ounces of fish per person.

Fish poached in sugo

Sugo is an Italian tomato-based sauce that can be made quickly.
Use firm-fleshed fish that is fresh, or if frozen, slowly defrosted in the refrigerator.
For four persons use 4-4 ounce pieces of fish.

Ingredients for sugo
1 red bell pepper, chopped
1 medium onion, chopped
2 cloves crushed garlic, minced
Dried pepper flakes
Dried oregano
Dried basil
1 28 oz can of crushed tomatoes
Olive oil to saute vegetables
Salt and pepper
Parsley

Directions
Saute the peppers and onions and minced garlic in ¼ cup of olive oil until onions are translucent.
Saute gently so you don’t burn the garlic.
Add a pinch each of dried oregano, dried pepper flakes (to taste), and dried basil.
Stir to mix and add the can of tomatoes. Bring to a simmer.
This will thicken somewhat so be prepared to put ½ to 1 can of added water.
Simmer gently for about ½ hour.

Use fillets of fish for this dish, although swordfish steaks would also be good. Use four ounce fillets per person for adequate portion control. A wide range of fish can be used in this manner, just be sure that the bones are removed. Perch, tilapia, sea bass, and cod will all work nicely. Buy the freshest fish you can. If it smells fishy put it back and buy some pork chops.

In the saute pan, place the fillets into the sugo and with a deep spoon ladle the hot sauce over the fish. Cover and let simmer. Depending upon the thickness of the fish, it will take about 20 minutes to cook the fish to a moist doneness. Squeeze a half of a lemon over the dish and add a handful of chopped parsley as a garnish.

For the bariatric patient, the fish will probably be enough, however the dish would go well with rice and a side dish of braised spinach or chard. Any leftover fish is good as a cold lunch dish the next day.

Salmon Patties

If you are trying to boost your intake of omega-3 fatty acids (the healthy ones), try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. A tangy dill sauce or a good tartar sauce can provide a nice balance.

Make Ahead Tip: Prepare the patties then cover and refrigerate for up to 8 hours.

Ingredients
3 teaspoons extra-virgin olive oil, divided
1 small onion, finely chopped
1 stalk celery, finely diced
2 tablespoons chopped fresh parsley
15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon
1 large egg, lightly beaten
1 1/2 teaspoons Dijon mustard
1 3/4 cups fresh whole-wheat breadcrumbs (see Tip)
1/2 teaspoon freshly ground pepper
1 lemon, cut into wedges Tip:

Directions
Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray
Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup.

Make the salmon patties
Heat 1 1/2 teaspoons oil in a large non-stick skillet over medium-high heat.
Add onion and celery; cook, stirring, until softened, about 3 minutes.
Stir in parsley; remove from the heat.
Place salmon in a medium bowl.
Flake apart with a fork; remove any bones and skin.
Add egg and mustard; mix well.
Add the onion mixture, breadcrumbs and pepper; mix well.
Shape the mixture into 8 small patties, about 2 1/2 inches wide.
Heat remaining 1 1/2 teaspoons oil in the pan over medium heat.
Add 4 patties and cook until the undersides are golden, 2 to 3 minutes.
Using a wide spatula, turn them over onto the prepared baking sheet.
Repeat with the remaining patties.
Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes.
Serve salmon cakes with lemon wedges and tartar sauce.

Slow cooked tuna

Ingredients
4- 1” thick tuna steaks about 4 ounces each
Tomato salsa

Make the Tomato salsa
1 Cup chopped ripe tomato
½ C Chopped basil
2 Tbs capers
1/2 cup Olive oil
Salt and pepper
½ cup Parsley

Directions
Place tuna on an oven-proof plate
Season with salt and pepper
Drizzle with a little olive oil
Place in 200 degree oven for 20 minutes
Make tomato salsa and mix thoroughly in a bowl
Add a squeeze of lemon at last minute just before serving
Serve fish with tomato salsa on the warm plate

Grilled fish kebabs

Ingredients
1 lb of fish (select dense fish such as halibut, swordfish, mahi mahi or fresh shark)
½ cup soy sauce
2 Tbs honey
½ tsp dry mustard
½ cup dry sherry

Make a marinade:
½ cup soy sauce
2 Tbs honey
½ tsp dry mustard
½ cup dry sherry

Directions
Cut fish into 3” squares.
Slide marinated fish on to metal or bamboo skewers skewers and place in a glass casserole dish.
If using the bamboo skewers, be sure to soak them in water for a 1/2 hour before using them.
Mix marinade and pour over fish, allow to marinate for 30 minutes.
Grill fish in a lightly oiled grill pan over medium to high heat.
Turn once.
Boil remaining marinade for 2 minutes.
Drizzle marinade over fish.